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The holiday season that spans from November until early January is about to begin. During this busy time of year, it is easy to allow those healthy eating and physical activity habits we have worked on all year to fall by the wayside.
With added busyness and all those holiday goodies thrown in, this is the time when we need those healthy habits the most. As we approach the holidays, think about balancing healthy eating and physical activity while enjoying your favorite holiday traditions by following some of the tips provided here.
The Academy of Nutrition and Dietetics 2019 article by Sarah Klemm, Helpful Tips for Healthy Holiday Parties, and the 2020 Pennsylvania Academy of Nutrition and Dietetics blog post by Lyndi Wieand, Healthier Holiday Tips, offer some great ideas to help you maintain healthy habits during the holiday season.
¯ Consider substitutes to help lower fat, added sugars, and salt in recipes when possible. For example, use two egg whites in place of one egg, use low-sodium broth to add flavor to mashed potatoes while cutting back on butter or margarine. For dips and sauces, use fat-free yogurt in place of sour cream.
¯ Be sure your grocery list includes plenty of fruits and vegetables -- fresh, frozen, or canned. Take advantage of seasonal produce such as sweet potatoes, winter squash, Brussels sprouts, apples, cranberries and pears.
¯ If you are attending a gathering with family and friends, start with a plan. Many of these celebrations include buffets with loads of delicious foods, and it is very easy to overeat. On the day of the event, follow your normal meal routine. Be sure to include whole grains, fruits, vegetables, low-fat dairy, and some type of protein food in your meals. Don't skip meals or snacks to "save calories" for later. You may even consider eating a small snack before the event, especially if food will not be available immediately. Be mindful of your portion sizes and remember a little bit of everything can quickly add up to a lot of food. Therefore, browse the many options available before filling your plate, choosing only those items you truly want to eat.
Once you have your food, move away from the buffet table and take the opportunity to socialize with others. Put the cell phone away and take time to enjoy the company of others.
¯ Don't forget about meaningful physical activity and exercise. Being busy with day-to-day activities is not the same as engaging in activities that increase your heart rate or help strengthen your muscles. If necessary, schedule time during the day for exercise just like you would schedule a doctor's appointment. Make a list of holiday happenings in your area that will get you up and moving and plan your family gatherings around those activities. If all else fails when watching television or texting with friends in the evening, pick up some hand weights, walk in place or around the house, just to get some additional movement into your day.
¯ Finally, go easy on yourself. Acknowledge that you are busy juggling many different things and that some days will be easier than others when it comes to keeping healthy habits. This is the time for those once-a-year foods and activities, and it is important to enjoy them with family and friends. So be realistic with what you can and cannot do and just start fresh with the next meal or day.
If you are looking for a simple, healthy, and tasty dish to take to a get-together, try this Strawberry Salsa recipe from Penn State Extension. It can be served with baked tortilla chips or as an accompaniment to grilled chicken or fish.
Strawberry Salsa
Serving size 1/4 cup, serves eight
1 pint fresh strawberries, chopped
4 Roma tomatoes, chopped
1/4 cup chopped white onion
Juice of 1 lime or lemon (about 2-3 Tablespoons)
1 Tablespoon olive oil
Optional: 1 garlic clove minced
In a large bowl, combine strawberries, tomatoes, onion, lime or lemon juice, oil, and garlic. Toss all ingredients together. Cover the dish and refrigerate for 2 hours to chill.